Indlela Yokudala-Futhi Zonke Izinzuzo Ezinazo Ngobuchopho Bakho

-Delile

• 1. Shintsha izikhathi ezithile.
• 2. Thola umbono omusha.
• 3. Zama lokhu ukuzindla okuqondisiwe.
• 4. Imvelo nokubanda.
• 5. Thatha umdlalo wokuzilibazisa wobuciko.
• Buyekeza kwe-

Ukucabanga okusha kufana nokuqeqeshwa kwamandla obuchopho bakho, kucija amakhono akho okuxazulula izinkinga kanye nokunciphisa ingcindezi. Lezi zindlela ezinhlanu ezintsha ezixhaswe yisayensi zizokufundisa ukuthi ungakwenza kanjani okuningi kwazo.

Igama ubuhlakani kusikhumbuza ngemisebenzi yobuciko njengokupenda uwoyela nokudlala insimbi yomculo. Kodwa kungaphezulu kakhulu kwalokho. “Kwezengqondo, ubuhlakani ibhekisela ekukhiqizeni imibono eyinoveli newusizo,” kusho u-Adam Grant, Ph.D., isazi sokusebenza kwengqondo, umbhali, noprofesa ochwepheshe besayensi yezokusebenza kwengqondo yenhlangano e-Wharton School e-University of Pennsylvania. Izinzuzo zalelo khono zibanzi futhi zitholakala yonke indawo. Ukuzulazula ukuya phezulu odongeni oluqinile noma ukucabanga ngesipho esihle kakhulu sosuku lokuzalwa lukadadewenu kudinga ubuhlakani, njengoba kwenza ukucabanga ngombono omuhle emsebenzini noma ukuhlobisa ikhaya lakho. "Ngaphandle kobuciko, umhlaba umile," kusho uGrant. “Asikutholi okusha. Asizitholi izindlela zokwenza ngcono izimpilo zethu. Ukudala kuyindlela yokuphila nentuthuko. ”

Kubalulekile futhi enhlalakahleni yakho. "Ubuhlakani buyingxenye ebalulekile yempilo yobuchopho," kusho uRahul Jandial, M.D., Ph.D., udokotela ohlinzayo kanye nososayensi womdlavuza esibhedlela saseCity of Hope eCalifornia kanye nombhali we Ukusebenza kwengqondo. "Ibandakanya ama-lobes angaphambili, okuyingxenye enkulu kakhulu yobuchopho bakho." Babamba iqhaza ekuxazululeni izinkinga, kwimemori, ekwahluleleni, kanye nasekukwazi kwakho ukuxhumana nemizwa. "Uma ungakaze ucabange ngokudala, leyo ngxenye yobuchopho bakho izoqala ukuwohloka, njengama-biceps akho uma engakaze aguquguquke," kusho uDkt. Jandial. Izifundo zisekela lokhu: Abantu ababamba iqhaza emisebenzini edinga ukucabanga kokudala banezinkumbulo ezingcono namakhono wokuxazulula izinkinga kunalabo abangenzi kanjalo.

Ubuciko bendabuko obuningi bendabuko, njengokudlala umculo, ukudweba, ukudansa nokubhala okucacile, kunezinye izinzuzo ezinamandla zezempilo, kufaka phakathi ukunciphisa amazinga okuxineka nokukhathazeka, izifundo zibonisa. Ngokunikezwa ngezinzuzo ezinkulu zomzimba wobuciko, siqale ukuthola izindlela ezinhle kakhulu zokwakha ubuchopho bakho bokudala. Ngokuzijwayeza kancane, lezi zindlela ezinhlanu eziqinisekisiwe zizoqinisa izingxenye zengqondo yakho ezikusiza ukuthi wenze okusha, ukuze uzizwe unamandla futhi ujabule. (Okuhlobene: Indlela Ukudala Okungasenza Sijabule Kakhudlwana)

1. Shintsha izikhathi ezithile.

Imizuzu emihlanu kuya kwengu-10 ngaphambi kokuba ulale futhi imizuzu emihlanu kuya kweyishumi ngemuva kokuvuka kwakho yizikhathi ubuchopho bakho obuthandwa kakhulu ngobuhlakani, kusho uDkt Jandial. "Baziwa njengezifundazwe ze-hypnagogic and hypnopompic," usho kanje. Yilapho amagagasi akho obuchopho be-alpha (akhuphula ukugxila) kanye namagagasi obuchopho be-theta (okuthobisayo) womabili asebenzayo ngasikhathi sinye, okuvamisile ukuthi kube njalo. Ngokuyisisekelo usesimweni esifana nephupho — ulele ngokwanele ukuthi ungacabanga ngaphandle kwebhokisi, ngaphandle kokuzibamba ngokwakho okubangelwa izingxenye ezinengqondo zobuchopho kodwa uqaphele ngokwanele ukukhumbula imicabango nemibono yakho, ukuze ukwazi ukuyisebenzisa kamuva. (Okuningi lapha: Ungayithuthukisa kanjani iBrainpower Yakho)

Ukuze ungene kulesi sikhathi sokudala kahle, gcina incwadi yokubhala nepeni eduze kombhede wakho. Bhala phansi noma imiphi imicabango onayo phakathi kwalawa mawindi amabili. Ekugcineni, uzothola kulula ukuvula futhi usebenzise imibono yokudala eza kuwe ngenkathi amagagasi akho obuchopho esebenza isikhathi esengeziwe. Ungabhekisisa noma yiziphi izinkinga noma izivimbamgwaqo obhekene nazo ngaphambi kokulala, kusho uDkt Jandial. Ungazizwa ucaciseleka ngokwengeziwe lapho uvuka. (Ingasaphathwa eyokuthi ukubhala ngaphambi kokulala kungakusiza ulale kangcono.)

2. Thola umbono omusha.

Wenza ukucabanga kwakho okudala kakhulu uma ungaphansi kokujula kwakho. “Ukuba musha enkingeni noma esimeni kusho ukuthi kungenzeka ukuthi uzibandakanye nokucabanga okukhiqiza izikhathi ze-eureka. Uma usujwayelene kakhulu nokuthile, uyeka ukungabaza izingxenye ezithile zenqubo,” kusho uGrant.

Ukuze usebenzise leli su ezintweni obhekana nazo ngaso sonke isikhathi, cabanga kakhulu nangokubanzi. Uma uhlanganisa izingqondo, khiqiza imibono eminingi kunokujwayelekile, kusho uGrant. “Abantu bavame ukucabanga into eyodwa noma ezimbili bese begijima neyokuqala abathandana nayo. Kodwa ngokuvamile lowo ngumbono ojwayelekile,” usho kanje. Ngakho-ke ungayeki lapho-qhubeka. Bhala phansi imicabango eyi-10 kuye kwengama-20. "Uzokhiqiza imibono eminingi emibi, kodwa le ndlela izokuphoqa futhi ukuthi ube nobuciko futhi uqhamuke nokuthile okuvelayo," esho.

Uma sekuyisikhathi sokukhetha eyodwa, hamba nombono wakho owuthandayo wesibili. Isizathu: “Ngokuvamile unentshisekelo ngomqondo wakho ongu-1 wokuthi uphuphuthekiswe amaphutha awo. Ngentandokazi yakho yesibili, unentshisekelo yokunamathela kuyo kodwa ibanga elanele lokubona nokubhekana nezingqinamba, ”kusho uGrant. (I-Psst… Uma uthanda lokhu uzozithanda lezi Zinto Zobuciko Ebhodini Lombono Lokuzama Lo nyaka)

Hlanganisa umculo wangemuva lapho uxoxa. Ucwaningo lwakamuva luthole ukuthi umculo uphazamisa kakhulu ukusebenza kwezobuciko.

3. Zama lokhu ukuzindla okuqondisiwe.

Umkhuba ocabangayo owaziwa ngokuthi ukuqapha okuvulekile kukhuthaza ukucabanga okudala, ngokusho kocwaningo ku Imingcele kuPsychology. Ocwaningweni, amaqembu amabili abantu enza izizindlo ezintathu zemizuzu engama-45 ngesonto bese ecelwa ukuthi acabange ngokusetshenziswa okuningi kwepeni ngangokunokwenzeka. Labo abasebenzisa indlela yokuqapha evulekile baqhamuke nemibono eminingi kunalabo abenze uhlobo olugxilile lokuzindla, olugxile esithweni esithile somzimba noma entweni ethile. (Qhubeka ufunde lapha ukuthola izisekelo eziningi zokuzindla okudingeka wazi.)

Abacwaningi bathi ukuzindla okuvulekile kokuqapha kukhuthaza lokho abakubiza ngokuthi “ukucabanga okuhlukene,” okusetshenziselwa ukukhiqiza imibono yokudala. Lokhu kusho ukuthi ngokungazi uqala ukubona yonke imibono njengesisindo esilinganayo, ikunike isikhathi sokuyihlola.

Ukuze uzizame ngokwakho, sesha ukuzindla okuqondisiwe "kokuqapha okuvulekile" noma "ukuqaphela okuvulekile" ohlelweni lokusebenza lwefoni lwe-Insight Timer lwamahhala. (Lezi ezinye izinhlelo zokusebenza zokuzindla zilungele abaqalayo, nazo.)

4. Imvelo nokubanda.

Ukuba ngaphandle kusuthisa inqubo yokudala. Abantu abadala bathole amaphesenti angama-50 ngaphezulu ekuhlolweni kobuciko ngemuva kohambo lwezinsuku ezine kuya kweziyisithupha lokuthwala ubhaka, ngokusho kososayensi base-University of Utah. Olunye ucwaningo lukhombisile ukuthi ukuba ngaphandle kuthinta i-prefrontal cortex, ingxenye yobuchopho ebandakanyeka ekusebenzeni okuningi, ekuxazululeni izinkinga nasekucabangeni okujulile. Ukuyithulisa isikhathi esithile kungakhuthaza ukucabanga kokudala; i-prefrontal cortex ivame ukungasebenzi kakhulu lapho abantu behlanganyela emisebenzini efana nokwenza ngcono umculo, iphephabhuku I-PLOS eyodwa imibiko. Phuma ngaphandle imizuzu engu-30 ngosuku ukuze uthole izinzuzo, kusho uDkt. Jandial. (Okuhlobene: Izindlela Ezisekelwe Isayensi Ukuxhumana Nemvelo Kuthuthukisa Impilo Yakho)

5. Thatha umdlalo wokuzilibazisa wobuciko.

Ukudweba, ukuthatha izithombe, ukuhlekisa okungcono, ukudansa nokubhala kungakusiza ukuthi uguqule ingxenye yobuchopho bakho, kwenze kube lula ukufinyelela kuyo yonke imikhakha yempilo yakho. "Ochwepheshe bacabanga ukuthi isazi sezinkanyezi uGalileo nguyena owathola ukuthi kunezintaba ezisenyangeni ngoba naye wadweba," kusho uGrant. "Uqonde ukuthi izithunzi azibonayo empeleni ziyizintaba nemigodi." Ngendlela efanayo, i-improv ingaqinisa amandla akho okucabanga ngezinyawo zakho emihlanganweni futhi ithuthukise amakhono akho wokwethula. Izithombe zingathuthukisa ukunaka kwakho emininingwaneni.

Imisebenzi “engenasici” efana nokwenza i-doodpad nokuphupha emini kunezinzuzo zayo ezibalulekile. "Bavumela ingqondo yakho izule, futhi izivivinyo zeMRI zibonisa ukuthi lapho ingqondo yakho iphambuka kakhulu, kulapho ukuxhumana phakathi kwezindawo ezikude zobuchopho," kusho uDkt. Jandial. Chitha imizuzu embalwa usuku ngalunye wenza okuthile ngaphandle kwenhloso ethile engqondweni. Isibonelo, bheka ngefasitela bese ubuka, noma uhambe kancane ngaphandle ukusula ikhanda lakho, kusho uDkt. Jandial. "Lokhu kungakusiza ukuthi ufinyelele ezingxenyeni ezihlukene zomqondo wakho," esho. (Sebenzisa ngokunenzuzo i-biohacking ukuvuna izinzuzo ezingaphezulu nangokwengqondo nomzimba wakho.)

Shape Magazine, Okthoba ka-2019

Buyekeza kwe-